Felt a little tightness while doing squats today, just wanted to know some good stretches i can do before i peform squats.
12-28-2010, 11:40 AM #1
12-28-2010, 11:42 AM #2
12-28-2010, 11:44 AM #3
1. Stretching a cold muscle can cause injury
2. Stretching before lifting temporarily weakens the muscle (you will have greater difficulty performing the same weight and same reps than if you didn't stretch)
Instead, you should either stretch as a cool-down after your workout, or stretch before bed, or stretch on your off days.
A good simple quad stretch is the simple standing on one leg and holding your foot that isn't on the ground back until it touches your butt, and holding that position for 15-30 seconds.
12-28-2010, 11:44 AM #4
12-28-2010, 11:46 AM #5
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12-28-2010, 12:14 PM #12
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12-28-2010, 12:17 PM #13
12-28-2010, 12:20 PM #14
i always do the thing when your laying on your back and put your knees to each side before i squat which really loosens my lower back. then maybe a cupple bodyweight squats to warm up my knees then im good
EDIT: oh woops i though you were going to say your lower back is tight. my badCertified Exercise Physiologist by the American College of Sports Medicine
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12-28-2010, 12:55 PM #15
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12-28-2010, 02:05 PM #18
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I'd definitely warm up (such as 7 minutes on bike or treadmill or elliptical etc.) Then I'd do some type of dynamic stretching such as any of the ones in this link. FWIW, I personally do leg swings and then body weight ATG squats.
12-28-2010, 02:26 PM #19
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I'll also throw in some groin stretches and a hip stretch where I kind of turn my leg inward and pull my heel up towards my stomach. Then I'll work it back and forth (slowly) to loosen it up. For support sometimes I'll rest the out side of my foot on a bench and squat up and down on my other leg."Pain is weakness leaving the body."
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12-28-2010, 02:55 PM #20
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